Training upper *kitten*

yirara
yirara Posts: 10,790 Member
edited November 2024 in Fitness and Exercise
Sounds strange but true. How do I train the upper glutes? I seem to be getting a lot of muscles on the lower glutes (where I'm sitting on. Exactly there), but hardly anything where I'd like to fill out my trousers. I'm doing bodyweight exercises and lifting heavy, next to swimming and attempting to run. How can I shift emphasis, or rather: what am I doing wrong?

Replies

  • AllanMisner
    AllanMisner Posts: 4,134 Member
    The glute guy - http://bretcontreras.com

  • yirara
    yirara Posts: 10,790 Member
    Oops, apparently I used a word I'm not meant to use here :o
    What should I find on that website Allan? It's mainly full of adverts :)
  • AllanMisner
    AllanMisner Posts: 4,134 Member
    He has some stuff on youtube and some other free stuff. But he’s the primary guy for shaping and developing the glutes.
  • Sued0nim
    Sued0nim Posts: 17,456 Member
    edited March 2015
    If you can't use *kitten*, you can use butt and bum?

    Edit: and now I can't work out what word you did use :)
  • TheSaoirseTree
    TheSaoirseTree Posts: 26 Member
    edited March 2015
    exrx.com is a great site to find exercises for specific muscles. Look for gluteus medius, but also maximus.
  • yirara
    yirara Posts: 10,790 Member
    Thanks all. And LOL @rabbitjb!
    I'm mainly wondering if I'm having some form problems, or if it's normal to train the lower part of the glutes when doing squats, lunges and the likes. But I'll have a look for more specific exercises :)
  • sardelsa
    sardelsa Posts: 9,794 Member
    AllanMisner wrote: »
    The glute guy - http://bretcontreras.com
    This. Bret has a program "Strong Curves" based around the hip thrust. If you are already doing a program think about incorporating the hip thrust and glute bridge into your routine
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